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-   -   The Shed 'O Pain (https://board.crossfit.com/showthread.php?t=55793)

Jeffrey Fortuna 05-08-2012 07:30 PM

Re: The Shed 'O Pain
 
Tuesday 5-8-2012
Run:
0.5mi @4.0mph, 1% incline (warmup)
1.0mi @8.4mph, 1% incline

Climb:
Bouldered at CRG for 2 hours.

Jeffrey Fortuna 05-10-2012 06:09 PM

Re: The Shed 'O Pain
 
Wednesday 5-9-2012
Moved 2 yards of top soil.

Thursday 5-10-2012
Run:
0.5mi @4.0mph, 1% incline (warmup)
1.0mi @8.6mph, 1% incline

Climb:
Bouldered at CRG for 2 hours.

Tim Babcock 05-13-2012 08:46 AM

Re: The Shed 'O Pain
 
Yesterday
Climbed at Hinckley with Jeff, Rick, and Kerry. Fun.

Today
Warm Up
Mobility work and a couple of rounds of Cindy.

Strict Pull-ups 10-15-20-25-30
Dips 10-15-20-25-30
Front squats 95-105-115-125-135
5 sets of 5 for each.

Tim Babcock 05-14-2012 05:27 PM

Re: The Shed 'O Pain
 
1 boulder problem
10 pronators each arm
5 rounds

1-2-3-4-3-2-1 climbing workout
1 minute on the wall, 1 minute rest, 2 minutes on the wall, and so on...
Deep forearm pump.

JT Kalnay 05-15-2012 04:02 PM

Re: The Shed 'O Pain
 
Tuesday May 15, 2012

Back from out west, safe and sound.
Good times with great people.
Climbed some, hiked some, hung out a lot.

Today's WODs

#1
7 minutes, AMRAP
10 burpees (Rx)
15 push press (135#)
20 pullups
1 round plus 10 burpees plus 15 push presses

3 minute rest

#2
5 minutes to find max on 5 touch and go deadlifts
got to 315#

10 minute rest

#3, For time:
9 hang squat cleans (95#)
50 double unders
6 hang squat cleans (95#)
50 double unders
11:58

Tim Babcock 05-15-2012 04:05 PM

Re: The Shed 'O Pain
 
Mobility work

"Nasty Girls"
50 air squats
7 muscle ups
10 hang cleans
3 rounds
9:59

Tim Babcock 05-16-2012 06:14 PM

Re: The Shed 'O Pain
 
Bouldered for 75 minutes
Worked in 100 push ups, 50 pronators, and 50 reverse wrist curls.

JT Kalnay 05-16-2012 08:36 PM

Re: The Shed 'O Pain
 
1 Attachment(s)
Wednesday May 16, 2012

Walked 3.5 miles, went to the game, used my on-field pass.
Nice photo with Johnny Damon.

Xfitting tomorrow. Hinckley if it's nice this weekend.

Jeffrey Fortuna 05-17-2012 05:12 PM

Re: The Shed 'O Pain
 
Friday 5-11-2012
Swim:
19 laps in 20:53, 1:05/lap

Saturday 5-12-2012
Climb:
Climbed at Hinkley with Tim, Rick and Kerry. Fun!

Tuesday 5-15-2012
Run:
0.5mi @4.0mph, 1% incline (warm-up),
1.0mi @8.8mph, 1% incline
Climb:
Bouldered at CRG.

Thursday 5-12-2012
Run:
0.5mi @4.0mph, 1% incline (warm-up),
1.0mi @9.0mph, 1% incline (6:40min/mi pace)

JT Kalnay 05-18-2012 05:47 AM

Re: The Shed 'O Pain
 
Thursday May 17, 2012

Warmup
2 rounds of:
15 air squat jumps
15 ring dips
15 toes to bar

WOD
run 800
50 sit ups
40 sumo high pulls
30 overhead walking lunges
20 hand release push ups
10 pull ups
run 400
10 pull ups
20 hand release push ups
30 overhead walking lunges
40 sumo high pulls
50 sit ups
run 100

32:27 (the sit ups were the hardest part, they really tug at some muscles in my hips...)

Probably doing the saturday morning at 8 am 5k part of the Cleveland Marathon weekend (not doing the marathon on sunday, but may watch)

Also probably going out to Hinckley if the weather looks good (which it does)

JT Kalnay 05-18-2012 03:26 PM

Re: The Shed 'O Pain
 
Friday May 18, 2012

(I was totally worked from yesterday...)
warmup

15 minutes to 1RM Snatch
145#

15 minutes to 1RM C&J
215#

5 rounds, for time, of:
8 power cleans, 135#
12 wall balls, 20#, 10' target
9:32

JT Kalnay 05-19-2012 03:28 PM

Re: The Shed 'O Pain
 
Saturday May 19, 2012

Hiked 30 minutes a Hinckley.
Climbed with Rick, Ed, Jill, Betsy, Kel, Jack, Robert, Nahomi, & George.

Tried to jog 5k this afternoon downtown.
Did great through two miles and then Oh MY:mad:
Wicked calf cramp that hasn't let go after a couple of hours.
Hope it's not a pull....

JT Kalnay 05-21-2012 06:31 AM

Re: The Shed 'O Pain
 
Sunday May 20, 2012

Rest day (calf strain)

JT Kalnay 05-21-2012 03:37 PM

Re: The Shed 'O Pain
 
Monday May 21, 2012

I hate crossfit.
I really really hate it.
Especially today.
It was effin hot and effin humid so I was already sweating just from the bike ride to the gym.

I hate crossfit because every day is different and I can never settle into some comfortable, worthless routine.

I hate crossfit because every day there's people I know at the gym working just as hard or harder than I am so I can't ever dog it or else I'll be embarassed.

I hate crossfit because every day there's one or two trainers who make sure I'm doing the movements the right way, which also usually equals the hardest way, so I never get to slack off with bad mechanics.

I hate crossfit because the gd weights are so effin heavy, and the metcons are so effin intense.

I hate crossfit because I keep throwing up.

Take today's WOD for example:

Backsquat:
4-4-4-4-4
95#, 135#, 185#, 215#, 225#

Could barely breath after these. Just three months ago I could barely find the bottom of an air squat, and now I'm doing 225# back squats. I hate crossfit b/c back squats are effin hard. Sitting on the couch was easy.

3 rounds of Super Sets of:
Romanian Deadlifts, 135#
Kettelbell swings, 55#

I really couldn't breath after these. I nearly puked. I hate crossfit. How dare it take my breath away. How dare it burn away that Molson muscle. How dare it intrude on passivity.

12-9-6:
Toes to Bar.

I can barely do a situp, and crossfit wants me to do toes to bar? I hate crossfit. How dare it demand things of me that I can't do yet? I hate crossfit.

MetCon:
3 rounds, for time:

10 pullups, 10 hand release push ups, 5 (power clean, right leg lunge, left leg lunge, push press)(95#).

I puked during the metcon.
How dare crossfit demand that I come back inside and finish the workout.

I hate crossfit.

I wonder what tomorrow's WOD will be.....

Tim Babcock 05-21-2012 04:05 PM

Re: The Shed 'O Pain
 
May 18-20 New River trip with Norm.
Friday-The Other Place
Hundred Acre Wood 5.9-onsight
D.D. 5.10a-onsight
Submarine 5.12a-redpoint 2nd go
Low Brow 5.12a-redpoint 2nd go

Saturday-The Other Place (Norm and Jeff)
Rosetta Stone 5.10a Flash
Flaming Pellets 5.11b Flash
U-Boat 5.12a redpoint 2nd go
Way of the Beaver 5.12a 2nd go

Sunday-Kaymoor
Flight of the Gumbie 5.9 repeat
Lost Souls 5.12a 2nd go

Had a great weekend! I didn't think I was climbing all that well. I had low expectations for the weekend. Turned out to be one of my best ever.
Thanks for the good belays and good times guys.

Today
Mobility Work
"Karen" 150 wallball shots for time
12:30

JT Kalnay 05-22-2012 03:10 PM

Re: The Shed 'O Pain
 
Tuesday May 22, 2012

15 minutes snatch technique practice

2x500m rows all out, 2 minute rest in between (1:34, 2:01)

WOD:
4 rounds, with 2 minutes rest in between each round, of:
20 OHS (focussing on technique) (PVC, PVC, PVC, 45#)
30 double unders

Jeffrey Fortuna 05-23-2012 05:39 AM

Re: The Shed 'O Pain
 
May 18-20 New River Gorge
Saturday-The Other Place (Norm and Tim)
Rosetta Stone 5.10a (flash)
Flaming Pellets 5.11b (flash)
U-Boat 5.12a (one hang)
High Brow (hang dog)

Sunday-Kaymoor (Lena)
Low Voltage 5.10b (repeat)
The Grean Piece 5.10b (repeat)
Control 5.12a (bolt to bolt)

Tim Babcock 05-23-2012 03:13 PM

Re: The Shed 'O Pain
 
1 boulder problem
5 pull ups
10 push ups
15 air squats
10 pronators-each arm

Campus board workout-Lots of misses
100 additional push ups

Hot in the shed this afternoon. Not a lot of zip.

JT Kalnay 05-23-2012 03:58 PM

Re: The Shed 'O Pain
 
Wednesday May 23, 2012

Warmup

Weighted Pullups
3-3-3-3-3
5, 10, 15, 20, 25

Kipping Pullups
2,2,1,2,5

Deadlifts
5-5-5-5-5-1
135, 225, 275, 325, 375, 425

MetCon
5 rounds, for time, of:

3 hang cleans, 95#
6 box jumps, 15"
12 toes to bar
shuffle 100m
3 hang squat cleans, 95#
17:18

Am going to CRG tomorrow.

Tim Babcock 05-24-2012 03:20 PM

Re: The Shed 'O Pain
 
"Helen"
400 meter run
21 kbs 1.5 pood
12 pull ups
3 rounds
13:00
Didn't push it too hard. Too hot.

JT Kalnay 05-24-2012 06:03 PM

Re: The Shed 'O Pain
 
Thursday May 24, 2012

Rest Day

A tiny little bouldering and system work. Mostly just bs-ing....

JT Kalnay 05-25-2012 07:04 PM

Re: The Shed 'O Pain
 
Friday May 25, 2012

Rest Day

Walked 3-4 miles on closely mown grass, with occassional forays into slightly longer grass.

Even par.

JT Kalnay 05-26-2012 08:24 AM

Re: The Shed 'O Pain
 
Saturday May 26, 2012

Rode 11.2 miles in 50 minutes (13.4 mph) on my recumbent.
Longest ride since the hip replacement!

Saw two cars and one pick 'em truck on the whole ride.

I love riding the roads out at the farm.

Tim Babcock 05-26-2012 09:25 AM

Re: The Shed 'O Pain
 
3 tgu's 20-35-45-53-72
1 boulder problem
10 pronators- each arm
5 rounds

Fingerboard workout 40 minutes
Finished w/ 5 sets of 10 reverse wrist curls

Jeffrey Fortuna 05-26-2012 10:10 AM

Re: The Shed 'O Pain
 
Friday 5-25-2012
Swim:
36 laps in 43:06 (1:11/50yards)

Tim Babcock 05-27-2012 08:06 AM

Re: The Shed 'O Pain
 
"Murph"
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run
44:45

Jeffrey Fortuna 05-27-2012 11:39 AM

Re: The Shed 'O Pain
 
Saturday 5-26-2012
Run:
4.63mi in 39:53, 8:34min/mi avg
Better than I expected.

Sunday 5-27-2012
Bike:
27.21mi in 1:40, 16.2mph avg
Rode through Beachwood and Shaker with Matt Hoffman. Quads were cramping on the way home. I'm really out of shape but it was still a nice ride. :)

Tim Babcock 05-28-2012 01:30 PM

Re: The Shed 'O Pain
 
1 boulder problem
10 back extensions
10 pronators-each arm
5 rounds

Campus board workout -40 minutes
Lots of misses- hot!

Tim Babcock 05-29-2012 02:31 PM

Re: The Shed 'O Pain
 
5 strict pull ups 15-20-25-30-35
5 dips 15-20-25-30-35
10 lunges 80-85-90-95-100

Jeffrey Fortuna 05-29-2012 07:39 PM

Re: The Shed 'O Pain
 
Tuesday 5-29-2012
Run:
Attempted to do 1.omi @9.2mph
Did 0.5mi @ 9.2mph, walked for .25mi, then did 0.25mi @ 9.2mph.
Not very good, but the legs are still really tired from the weekend.

Climb:
Bouldered at CRG for about 1.5 hours. Worked on a new problem that Hanna set.

Jeffrey Fortuna 05-30-2012 01:00 PM

Re: The Shed 'O Pain
 
Wednesday 5-30-2012
Run:
4.65mi in 37:20 (8:01min/mi pace)
Started slow, but felt better the farther I went. Stopped to get water and stretch.

Finally registered for the Maumee Bay triathlon on the 17th. I'm only doing the sprint this year, but I'm not in shape for more than that. This one is just for fun.

Jeffrey Fortuna 05-31-2012 06:30 AM

Re: The Shed 'O Pain
 
Wednesday 5-30-2012
Run:
4.65mi in 37:20 (8:01min/mi pace)

Tim Babcock 05-31-2012 04:36 PM

Re: The Shed 'O Pain
 
1 boulder problem
21-15-9 pronators-each arm
21-15-9 reverse wrist curls
6 rounds

1-2-3-4-3-2-1 minutes on/off the wall
Deep pump in the forearms.

Jeffrey Fortuna 06-01-2012 05:46 AM

Re: The Shed 'O Pain
 
Tuesdsay 5-29-2012
Climb:
Bouldered at CRG

Wednesday 5-30-2012
Run:
4.65mi in 37:20 (8:01min/mi pace)

Thursday 5-31-2012
Climb:
Bouldered at CRG.
System tile training with Steve. Not a lot of zip tonight.

JT Kalnay 06-01-2012 05:34 PM

Re: The Shed 'O Pain
 
Week Ending June 1st

Three tough crossfit workouts.
One so-so round of golf.
One spectacular round of golf at the Cleveland Indians Charity outing.
Actually RAN today, not shuffling, not jogging, actual running.
Man did that feel great!
It's a medical miracle of sorts.

Jeffrey Fortuna 06-02-2012 02:40 PM

Re: The Shed 'O Pain
 
Friday 6-1-2012
Swim:
36laps (1mi) in 42:46 (1:11min/50yard avg)

Saturday 6-2-2012
Run:
4.65mi in 35:47 (7:41min/mi pace)

This was the first time this year that I actually felt like I was "running."

JT Kalnay 06-02-2012 03:41 PM

Re: The Shed 'O Pain
 
Saturday June 2nd, 2012

Ran 1 mile in 11:06.
It was very frustrating.
Just yesterday my legs worked like legs are supposed to.
They picked up and put down and propelled me forward.
Today they were like two weighted stumps stuck in gelatinous mud.

Climbed ten easy routes, ranging from 5.2 to 5.8.
Fun.

Jeff,
nice job on the 7:41 mile.
I'll bet that felt like running!

JT Kalnay 06-03-2012 10:48 AM

Re: The Shed 'O Pain
 
Sunday June 3, 2012

Rode 17 miles in 78 minutes (13.1 mph), 45 minutes out (into a 20 mph wind), 33 minutes back (with the tail wind). Have the new bike fit well enough now that it's not so twitchy, so I put on the clip in pedals and used my bike shoes. What a difference that makes for the feet, calves, and pedal stroke! Riding in sneakers is for the birds! Now if I could just find a way to make the pedals be about 1/2 an inch farther (wider?) from the frame. The chain just brushes against my right calf when it's in the big ring, and my hips would be happy if my feet were spread that extra 1/2 inch on each side. Am open to suggestion... BTW 112/13 = 8.6, plus 2 hours to swim 2.4 miles, that would be 10.6, which would leave 5.4 hours to walk 26.2, hmmmmm.......

Jeffrey Fortuna 06-04-2012 07:26 PM

Re: The Shed 'O Pain
 
Monday 6-4-2012
Run:
4.65mi in 37:00 (7:57min/mi pace)

Tim Babcock 06-05-2012 03:50 PM

Re: The Shed 'O Pain
 
NRG trip with Rick and Kent 6/2-6/4
Sat. The Other Place
D.D. 10a repeat
Hundred Acre Wood 9 repeat
My First Eleven 11b redpoint 2nd go Tough!
Macauley's Irish Stout 12b redpoint 3rd go. Fun!

Sun. Kaymoor
Green Piece 10b repeat
Low Voltage 10b repeat
Sancho Belige 11c redpoint First go this trip. Was on this many years ago. It was a battle all the way up!
Tony the Tiger 11c redpoint 2nd go. Fun!

Mon. Cotton Top
Cottonmouth 10a onsight
Q-tip 11b onsight
Tamarin 12b hangdog bad! Not recommended.
Psycho Wrangler12a hangdog 2 hangs. Steep and pumpy. Fun! I'll be back for that one. Fun trip!

Today
Mobility work
Wrist pronators 21-15-9

5 pull ups
7 dips
1 rope climb
10 push ups
12 back extensions
20 air squats
5 rounds
17:35

Reverse wrist curls
21-15-9


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